The gut-brain axis is a two-way street, meaning the brain can influence the gut, and the gut can influence the brain.
Also visit: Our gut: a key player for better health
As a nutritionist, microbiologist and neuroscientist, Ruairi Robertson is passionate about the link between our bellies and brains. His research is examining how our intestines and the microbes within them can influence both physical and mental health, and most importantly how our diets influence this relationship.
Ruairi is a PhD student in University College Cork in Ireland and current Fulbright Scholar (2015/16) to Harvard University.
Notes from The Cleveland Clinic
"What types of body functions does the gut-brain connection affect?
Studies suggest that crosstalk between your gut and brain may influence your:
Hunger and satiety
Food preferences and cravings
Food sensitivities and intolerances
Gut motility (muscle movements)
Digestion
Metabolism
Mood
Behavior
Stress levels
Pain sensitivity
Cognitive function
Immunity"
What type of diet is good for our gut-brain axis?
A good rule of thumb to improve your gut health naturally is to eat a good variety of whole foods, emphasizing plants. More diversity in your diet leads to a more diverse gut microbiome, which is good for your overall gut health.
- Soluble and insoluble fiber.
Most plants have both kinds of fiber, which help keep your bowels regular and feed the helpful microbiota inside. These microbes, in turn, nourish your gut lining.
But what if you do not like or are not fiber friendly?
Product recommended: Loclo
- Prebiotics and probiotics.
Probiotics are the live bacteria in fermented foods, like yogurt and sauerkraut. Prebiotics are the fibers and complex starches that these bacteria like to eat.
Product recommended: For the first 30 days: Eleven Elevated and follow with Probiotic Eleven
- Antioxidants.
Antioxidants, which occur naturally in a variety of fruits and vegetables, help to fight free radicals in your body and prevent inflammation. Different foods have different types.
Product recommended: Super Antioxidants
- Anti-inflammatory foods.
A whole-food, plant-rich diet is naturally anti-inflammatory because it reduces sugar, additives and cholesterol. This helps keep your gut microbes happy.